Kristen in round 1 of the 5 Tuesday morning. “Fran” Benchmark WOD For Time 21-15-9 Thruster (95/65) Pullup Optional buyout: “Midline” 50 Ab mat Situps 100 Russian Swings 50 Ab mat Situps “A champion is someone who gets… Read more »
Girl WOD week continues. Have you met Cindy? She comes with all body weight movements. Kat and Kristen with a little burpee tic-tac-toe (not in picture, but also playing are Pat & Greg) “Cindy” benchmark WOD AMRAP 20 5 Pull… Read more »
Gracie helping Chris rest after a hard day of coaching. Be sure to get plenty of rest before starting in on the Open this week. Strength 5-5-4-4-3-2-1 Back Squat *For Weight Then Pull-up/ MU work “The quieter you… Read more »
You don’t have to go upside down like Megan to get a good workout today. EMOM X 10 3-5 Strict Pull ups *Add weight Tabata (4 mins each) Goblet Squat (24/16) T2B Pushup** *Total Reps *1 min transitions… Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!